Foods for hypertension: 10 best foods to lower high blood pressure 

Overview 

Foods for hypertension include those diet components which help in turning down the rise in blood pressure and making you get the right reading of blood pressure. If you continue that diet, eventually you will see the results. But, as we know that diet helps to an extent, beyond any hypertensive crisis, you can’t rely on diet only. You have to take medications as well. Food for hypertension only is beneficial for those who are in the early stage of this condition and also, those who are having it for a long time along with their medications will work. 

What Is Hypertension  

Hypertension is a common problem among all ages of people nowadays. Hypertension or high blood pressure is caused due to the shrinking of blood vessels which resists the blood flow through the arteries. 

However, high blood pressure is also categorized into primary hypertension and secondary hypertension. In primary hypertension, the sudden rise in blood pressure occurs due to any stressful condition or workload. Which then calms down over time. You don’t need to take medications necessarily if the condition goes up to a need. 

While on the other hand, secondary hypertension is the case when the condition is due to some pre-existing disease in the body. The focus will be on the treatment of those pre-existing diseases first, then high blood pressure. 

So, in this article, we are going to discuss the best foods for hypertension. By following an appropriate diet chart and routine, any disease can be minimized for sure. What we consume makes our bodies healthy. 

 

Citrous fruits 

Citrus fruits like oranges, lemon, and grapefruits are highly rich in vitamins and minerals and have abilities to reduce high blood pressure. Enough loading of plant compounds and other nutritional compounds helps in keeping your heart healthy. 

foods for hypertension

A Japanese study revealed that the lemon juice intake is correlated with the reduction in SBP’s (systolic blood pressure). 

Hence, make it your habit to drink lemon juice mixed in lukewarm water regularly and add some more citrus fruits to your daily diet.  

 

Berries 

Berries such as blueberries, strawberries, and raspberries are associated with high benefits to reduce the risks of heart diseases. Being a good source of antioxidants. 

foods for hypertension

It contains an active constituent “anthocyanins” which reduces the level of nitric oxide in blood and downs the production of molecules that restrict the blood vessels. 

Anthocyanins also give a vibrant color to the berries. 

 

Fatty fish 

Fatty fishes are a great source of omega-3 fatty acids, which have outstanding heart benefits. This compound lowers high blood pressure by reducing inflammation. Decreasing the amount of blood vessel constricting components called oxylipins. 

foods for hypertension

Omega-3 fatty acids are excellent for heart health. And according to a study those who consume omega-3 in their diet, have lower SBP and DBP, than those who don’t. 

you must have fatty fish as it is one of the highly nutritious food on the planet.

 

Beans and lentils 

Beans and lentils are highly rich in nutrients such as fiber, magnesium, and potassium. Various studies have shown that eating beans and lentils helps in lowering blood pressure. 

foods for hypertension

According to the American Journal of hypertension, red lentils have more potassium than bananas and have been found to lower high levels of blood pressure. 

 

Bananas 

Bananas are a good reservoir of potassium, an essential element in lowering blood pressure. One banana contains 422 mg of potassium. Potassium helps in reducing sodium levels and lightens the tension in the walls of blood vessels. 

foods for hypertension

People with hypertension should make it a habit of eating enough potassium around 4,700 mg every day. Some other potassium-rich foods are as follows:-

 

  • Sweet potatoes
  • Tomatoes
  • Beans
  • Mushrooms
  • Avocado
  • Halibut

The kidney patients should ask their doctors before consuming too much potassium as it may harm them. 

 

Kiwis 

People with primary hypertension should eat kiwis to acquire optimum levels. Kiwis are known to reduce mildly elevated blood pressure. Researchers compared the kiwis with apples and found that eating 3 kiwis each day for 8 weeks results in a more remarkable reduction in both SBP and DBP( systolic and diastolic blood pressure). 

foods for hypertension

Kiwis also contain a good amount of vitamin C, which significantly improves blood pressure like citrous fruits being rich in vitamin C. 

You can have kiwis for smoothies and for lunch. 

Oats 

Oats have an active constituent fiber called beta-glucan which helps in lowering high cholesterol as well as high blood pressure. 

foods for hypertension

Barley also contains this component, and according to a study high consumption of beta-glucan can lower both the systolic and diastolic pressure.

Start your day with a bowl of oats or either use rolled oats instead. 

 

Green leafy vegetables 

The green leafy vegetables are rich in nitrates, which help in maintaining blood pressure. You must include such vegetables in your diet. Some of the examples of these vegetables are as follows:-

foods for hypertension

 

  • Cabbage
  • Mustard green
  • Spinach
  • Fennel
  • Lettuce
  • Swiss chard
  • kale

These veggies are one of the best foods for diabetes and hypertension patients.

Garlic 

Its active constituent allicin has numerous health benefits. Garlic is a natural antifungal and antibiotic food. According to some researches, garlic increases the production of nitric oxide, which helps in relaxing the smooth muscles and blood vessels to dilate. 

foods for hypertension

Use garlic in the place of salt. You can use garlic as a flavor in many meals, such as soups, omelets, and many others. It will promote your heart health and prevent a further rise in blood pressure.

 

Natural yogurt 

The American heart association has observed that yogurt may help in reducing the risk of high blood pressure in women. The studies showed that middle-aged women, who consumed yogurt for a week in five or more servings, showed a 20% reduction in the risk of high blood pressure. 

foods for hypertension

However, the men did not show similar benefits. The national Dairy council in the U.S funded this research. 

Mix natural yogurt with fruits, nuts, or seeds for a healthy dessert. 

So, these are some foods to eat for hypertension. But, wait what about the foods that should be avoided? Because as there are foods which promote heart health, some cause harm too. 

 

Foods To Avoid To Lower Hypertension 

Salt:-  salt is the combination of sodium and chloride, which plays a significant role in increasing blood pressure. High salt intake makes the blood dilute and increases the blood flow which then pushes the blood to flow and makes your blood pressure rise.

 

Caffeine:-  caffeine contained in drinks, tea, cola may cause some short-term rise in blood pressure. According to a review of five trials, drinking 2 cups of coffee increases systolic and diastolic pressure. It doesn’t say that it increases the risk of cardiovascular disease or high blood pressure in the long term. But yes, overconsumption of anything may cause you some discomfort. So, drink coffee up to a limit. 

 

Alcohol:-  a moderate amount of alcohol is good for some health benefits. But overconsumption and alcohol abuse may increase the risk of obesity and certain cardiovascular disease. 

 

Conclusion

Foods for hypertension are a great way to overcome the hypertension problem. The best foods for hypertension includes citrous fruits that being a good source of vitamin c helps in hypertension. Berries are highly rich in antioxidants that resist the blood vessel constricting molecules. fatty fish is a good source of omega-3 fatty acid which promotes heart health. Bananas, beans, and lentils are highly rich in potassium that reduces the sodium levels in the blood.  oats have high fiber and low beta glutin that helps in lowering cholesterol levels. green leafy vegetables are high in nitrates. garlic on the other hand contains “allicin” an active constituent that helps in relaxing the smooth muscles by increasing the production of nitric oxide. According to a study, the consumption of yogurt lowers the risk of heart problems. But there are few things in food to avoid as well. avoid salt intake, as it will increase your blood flow. Consume alcohol in moderation and also lowers your caffeine intake.

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